Saturday, February 18, 2012

Marine Workout! From www.bodyrock.tv


Gotta do this in honor of MY Marine, who will be home in 21 days! :) 21 days of this... how good will I be looking for him?!

Workout Breakdown

Time: >25min.Workout Type: Interval Strength Training   Exercises: 17
  • Part 14min. of interval training
  • Sandbag Squat (right shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Sandbag Squat (left shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Part 2Time Challenge
  • 10 Pendulumsfollowed by
  • Roll overfollowed by
  • 1 walking push upfollowed by
  • Elbow Plank Jumps (side to side)Reverse the order of exercises
  • This is one Set Complete 5 sets for time
  • Part 34 min. of interval traininig
  • Sandbag Mini Squat (right shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • Sandbag Mini Squat (left shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • This is only a half of the workoutRepeat all 3 parts one more time
Instructions:
This workout has 3 parts and it will be at least 20 minutes long. It depends how fast you can be with the time challenge. I completed this routine in 26 minutes and 2 seconds.
The first part is 4 minute long interval training. Set your timer for 8 rounds and two intervals – 10 seconds and 20 seconds. You will be doing Sandbag Squats and Plank Jump Push Ups. It will look like this:
10 seconds of rest – beep!
Sandbag Squat (sandbag on your right shoulder) and go for maximum reps during the 20 seconds – beep!
10 seconds of rest – beep!
Plank Jump Push Up – beep!
10 seconds of rest – beep!
Sandbag Squat (sandbag on your left shoudler) go for max. reps during the 20 second interval – beep!
Plank Jump Push Up – beep!
Repeat the whole thing one more time – beep! – done.
The second part is a time challenge and you will be doing 10 Pendulums – Roll Over – 1 Walking Push Up – 10 Elbow Plank Jumps (side to side with your feet together) – Roll Over – 1 Walking Push Up – 10 Pendulums
This is one set.
Complete 5 sets as fast as you can. You will have to set your interval timer as a stop watch for this challenge.
The third Part is another 4 minutes of interval training. Set your timer exactly the way you set it for Part 1. You will be doing Sandbag Mini Squats and Super Girl Push Ups.
REPEAT ALL 3 PARTS ONE MORE TIME!
All of the exercises are explained in the instructional video above so check it out.
My Scores:
round 1
Sandbag Squat (right shoulder) – 12 reps, 12 reps
Plank Jump Push Up – 10 reps, 9 reps
Sandbag Squat (left shoulder) – 12 reps, 12 reps
Plank Jump Push Up – 9 reps, 8 reps
Time Challenge: 4 minutes 39 seconds
Sandbag Mini Squats (right shoulder) – 22 reps, 23 reps
Super Girl Push Ups – 5 reps, 6 reps
Sandbag Mini Squats (left shoulder) – 22 reps, 21 reps
Super Girl Push Ups – 6 reps, 5 reps
round 2
Sandbag Squat (right shoulder) – 12 reps, 9 reps
Plank Jump Push Up – 9 reps, 6 reps
Sandbag Squat (left shoulder) – 10 reps, 8 reps
Plank Jump Push Up – 7 reps, 6 reps
Time Challenge: 4 minutes 23 seconds
Sandbag Mini Squats (right shoulder) – 24 reps, 20 reps
Super Girl Push Ups – 6 reps, 5 reps
Sandbag Mini Squats (left shoulder) – 22 reps, 20 reps
Super Girl Push Ups – 6 reps, 6 reps

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